How to age well? Do what you love for work, as this Singapore hotel running guide does

Singaporean Eddie Chang runs for a living. As a “run concierge”, he takes hotel guests on scheduled runs three times a week, following scenic routes through the city state. It is a dream job for the 55-year-old, who is The Westin Singapore’s first – and only – run concierge, and one of the first few such concierges for the hotel chain in Asia. “They were looking for someone to lead runs for their guests. I went for the interview and was thrilled to discover that I could turn my love for running into a job,” says Chang, explaining how he landed the enviable position just over a decade ago. Before that, Chang had worked in purchasing and running-event sponsorship for a sports clothing company. His passion for running developed much earlier, while doing track and field at school. In his thirties, he joined a football club and started running three to four times a week to improve his fitness for the game. Later, he transitioned to long-distance running. At The Westin Singapore, Chang leads three morning runs a week – at 6.30am on Tuesdays and Thursdays, and 7am on Sundays. Evening runs are sometimes offered for special events or corporate groups. “When I meet guests for their first run, I ask them if they have been running recently or are training for an upcoming race – this helps me understand their baseline,” Chang says. He can then recommend either a 5km (3 mile) or 8km route. The 5km route takes in some of Singapore’s top attractions, including the Marina Bayfront, the ArtScience Museum, Helix Bridge, Dragonfly Lake, and Supertree Grove at Gardens by the Bay. The 8km route adds the Flower Dome, Cloud Forest and Marina Barrage Green Roof. When you breathe well, you move well. That rhythm, that connection with your breath and movement, is a kind of therapy Eddie Chang Each run lasts between 45 and 60 minutes, and Chang says he caters to all paces, from “walker-runners” to seasoned runners. He once hosted a guest who was training for a marathon and wanted to run 25km. They ran the first 15km together, then Chang showed him how to extend his route to reach his goal. “If I have a guest who’s a beginner runner, I adjust the pace to a run-walk style, with breaks at key landmarks – such as Victoria Theatre and Fort Canning Park – where I share interesting details about those places before we continue. If necessary, I shorten the distance to a 5km walk-run to make it more manageable.” Chang is in excellent shape and looks youthful for someone in middle age. He says that age should never be an obstacle to good health and vitality. “With the right habits, anyone can build a strong foundation for wellness,” he says. He adds that running gives him a sense of freedom. “When you breathe well, you move well. That rhythm, that connection with your breath and movement, is a kind of therapy I’ve relied on for years. “Being able to run regularly is a gift. It helps me stay consistent with my active lifestyle, boosts my energy, and keeps me grounded. It’s something I look forward to each day.” Fuelling runs and staying energised Sleep and recovery are key, and Chang aims for six to seven hours of rest every night on work days, and more during training periods. He also takes power naps in between training sessions. He follows a simple diet – rice or other carbohydrate-rich foods such as sweet potatoes, pasta and ramen, paired with protein. He adds other nutrient-packed foods such as avocados, blueberries and chestnuts to his meals, and includes turmeric and green tea to help manage inflammation. He takes magnesium, calcium and vitamin D supplements. Having taken part in countless races, including triathlons, marathons and half-marathons, Chang brings a wealth of knowledge and experience to his job. His most memorable races were the 2012 Tokyo Marathon, in which he achieved a personal best time of 3:25, and the Standard Chartered Singapore Marathon in 2023, during which he had cramps during the final 3km yet managed to finish with a time of 3:52. How a mature runner stays injury-free and recovers After long runs – especially those over 20km – Chang usually schedules a swim to help his body recover. “Endurance training constantly challenges your body, so it’s essential to stay ahead of potential injuries,” he says. A monthly sports massage helps to release stiffness, support alignment and keep his body in optimal condition, so he can train consistently – and injury-free. He strength-trains once or twice a week, and trains on a stationary bike to improve his lower-body endurance. For 90 to 120 minutes after running or training, his focus is on hydration and muscle recovery. “That usually means [having] a protein shake, an avocado smoothie, or potassium-rich fruits like watermelon and bananas, plus yogurt to support digestion and muscle repair,” he says. Like Hong Kong, Singapore has a number of green spaces and off-road trails ideal for running. Running on city streets requires extra focus, especially when navigating uneven surfaces, Chang says. You need to manage the terrain, breathing and foot landing, as city runs often involve flat, uphill and downhill sections. Running on concrete is a weight-bearing exercise, and the ground reaction force can be three times your body weight, Chang adds. This impact can be intense, especially for beginners. How to succeed at urban running Here are Chang’s top tips, gathered over decades of running through some of the world’s busiest cities. When running … Uphill: lean slightly forward, maintain a steady pace, and keep your arms at 90 degrees, swinging them compactly in more of a front-to-back motion with less side-to-side movement. Downhill: relax your posture, control your descent with quick leg turnover, and land softly to absorb impact. On flat terrain: use this as a recovery phase and maintain your regular pace. If you are a beginner … Start with a walk-run routine, for example, running for three minutes and then walking for one. Increase your running time gradually. Focus on soft landings and quick cadence to minimise impact and reduce muscle stress. If you are a seasoned runner … Aim for an easy-to-moderate pace during long runs of 60 to 90 minutes, to maintain fitness and be race-ready. Consider alternating terrains – grass, trails, running tracks, or treadmills, for instance – to reduce the impact on the body and muscles. What and when to eat and drink Hydration is crucial, especially when running in a warm, humid climate. Chang’s preference is an electrolyte drink that includes at least 500ml of fluids and some sodium. When training, he relies on energy gels, isotonic gels and salt candies. “Energy gels with carbohydrates and amino acids are especially helpful, as they provide a concentrated energy source, support muscle recovery, and delay fatigue, plus they’re convenient to carry,” he says. “Carbs offer quick absorption and instant energy, while BCAAs (branched-chain amino acids) [found in supplements and foods such as beans, lentils, tofu, nuts and seeds] help reduce muscle breakdown. “When your run crosses the one-hour mark, glycogen stores start to deplete, so it’s important to top up with these. I usually take a gel every 30 to 45 minutes during long sessions.” In his job as a run concierge he sometimes leads back-to-back sessions, which can be physically demanding but extremely rewarding. “I get to connect with guests, and the run sessions are always great when the guests appreciate the experience and get to discover new parts of the city.” Like what you read? Follow SCMP Lifestyle on Facebook, X and Instagram. You can also sign up for our eNewsletter here.

How to age well? Do what you love for work, as this Singapore hotel running guide does

Eddie Chang, 55, leads The Westin Singapore hotel guests on runs three mornings a week. He shares tips for older runners and urban running